overview of common nutritional components and their importance to health.
1. Proteins (4 calories/gram)
- Essential for building and repairing tissues
- Found in: meat, fish, eggs, legumes, dairy
- Typical need: 0.8-1g per kg of body weight daily

2. Carbohydrates (4 calories/gram)
- Main energy source
- Found in: grains, fruits, vegetables, legumes
- Recommended: 45-65% of daily calories

3. Fats (9 calories/gram)
- Important for cell membranes and hormone production
- Found in: oils, nuts, avocados, fatty fish
- Aim for mostly unsaturated fats, limit saturated and trans fats.